Wednesday, October 27, 2010

SMAC- Platinum & Gold

400 swim easy freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 sets of:
4 x 50 @ 1:00- 25 drill in m-r-s (4th best stroke in even sets), 25 kick on back build to FAST
4 x 25 @ :40 kick FAST choice w/board (kick free in even sets)
1 x 150 swim BIG negative split free br 3 @ 2:15 (2:30)
1 x 150 swim IM @ 3:00- 50 of each stroke, NO FREE- descend 1-3 & 4-6 to something juicy
No rest between sets, check HR after each IM
After 6th set, check HR immediately & OML; then, finish up with...
1 x 800** kick as follows
odd 100's on back choice
even 100's free with board
** keep track of your time for each 200, descend that time 1-4 to smoking FAST
Check HR
200 easy drill = 5400 scy
JENNA-
go the 800 above 100 swim back, 100 kick free w/board- descend the 200's 1-4
Finish up with...
1 x 400 swim w/snorkel- get time
:20 rest
4 x 100 swim neg split free br 3 @ 1:25
:20 rest, put snorkel back on...
1 x 400 swim free w/snorkel- faster than 1st 400!! (can you break 5:00?!?)
200 easy drill = 6600 scy
Do an excellent job with your HW tonight, try to stretch your legs, get some good sleep. Speedset tomorrow morning. Have a great day!